Healthy Brain No Matter the Age

Modern science still cannot provide a precise and exhaustive answer to the question of how and why the functioning of the human body changes over time. Scientists are actively researching in this direction to try to slow down the natural biological aging process, increase the duration of a healthy active life, and discover new causes of the deterioration of the body's condition.

There is no specific age at which organs and cells begin to age, but this stage is inevitable. Each person is unique, and much depends on genetic predisposition, past illnesses, environmental factors, and lifestyle. The deterioration of brain function in older people has certain signs:

• Difficulty in acquiring new knowledge and skills.
• Increased time required to memorize information.
• Challenges in solving multiple tasks simultaneously.
• Slow processing of information, facts, hesitancy in decision-making.
• Memory problems (names, numbers, events...).

“As we age, our brain loses the ability to replenish or repair its cells,” says Professor Timothy Kwok, Chair of Medicine and Therapeutics at the Chinese University of Hong Kong and Director of the Centre for Positive Ageing in Hong Kong. He continues, “Brain cells require a lot of energy and oxygen, which means they can be subjected to oxidative stress, which damages cellular structures.”

But is it all so fatal and hopeless?

However, under no circumstances should one think that “senile dementia’ is something fatally inevitable: the decline in cognitive functions can be prevented or delayed regardless of age. History has many examples to support this.

The eminent medical scientist and thoracic surgeon N. M. Amosov was appointed director of the Kiev Institute of Cardiovascular Surgery at the age of 70.

The Danish physicist and theoretician, the creator of the first quantum theory of the atom, Niels Bohr, was actively involved in public activities and gave lectures in various countries in his 70s, writing philosophical articles.

One of the greatest contemporary actresses, Mary Louise "Meryl" Streep (USA), born in 1949, has been appearing in two to three films annually, including "Don't Look Up" in 2021.

American Camilla Jean Woodard (North Carolina, USA) left school at the age of 17 when she got married. Her life turned out to be successful: she worked and raised three children. After retiring, she had the time and desire to complete her education. Camilla started taking classes at Wilson Community College, and in May 2016, at the age of 80, she earned her high school diploma.

As scientists research and study lifestyles of those whose brain remain healthy and fully functional, even in old age, they have come to the conclusion that these individuals share many commonalities. Based on their experiences, they offer the following recommendations:

1. Stay Physically Active

Physical exercises stimulate blood circulation, help oxygenate the brain, and promote the formation of neural connections. Even light daily exercises yield positive results. 

A research published in the Journal of Alzheimer's Disease talks about an experiment which showed that elderly individuals who engaged in six-minute cycling sessions had better memory recall of unfamiliar pictures compared to before the exercises. Another study conducted by the German Center for Neurodegenerative Diseases in Magdeburg revealed that the most significant reduction in signs of brain aging was observed in individuals who participated in dancing.

Dancing helps maintain physical fitness, energizes, provides unique emotional experiences, and makes life vibrant and interesting. It is never too late to start dancing. Dance classes involve attention, concentration, memorization of movements, music, social interaction, and the creation of new social connections.

A variety of dance styles allows everyone to choose what suits them, from fast-paced styles popular in the 1960s-1980s to slow, graceful dances that have been popular for centuries like tango, waltz, and blues. Among the adult audience, tango is particularly popular as it requires deliberate and thoughtful movements, providing both benefits and maximum enjoyment. 

Dance, dance, and dance again! You'll improve cognitive abilities, enjoy social interaction, and maintain good physical health.

For people with sedentary jobs, it is recommended to take breaks for a simple exercise that stimulates and coordinates the work of brain's hemispheres:

• Grab your nose with your left hand and your left ear with your right hand. Then, clap your hands together and switch hand positions.

Perform this exercise quickly without interruption, for example, for one minute. Simple, right? Then increase the pace and time.

2. Keep Learning, Acquire New Knowledge and Skills

“A good way to preserve cognitive functions is to keep learning. This process should not stop after finishing school or retiring," says Dr. Timothy Kwok.

The Lancet journal published the results of a study by British researchers from University College London on the causes of cognitive decline in elderly people. One significant risk factor turned out to be the lack of secondary education. “Dementia is diagnosed in old age, but changes in the brain begin much earlier,” says Professor Gill Livingston, the study’s leader. People who continuously learn something new throughout their lives, advance their qualifications, and engage in work that requires concentration and intellectual effort increase the reserves and capabilities of their brains. We are talking about the ongoing desire to grow, improve, and find joy and pleasure in learning.

“Learning a new language is the best thing you can do for your brain.” This is the claim of American neurobiologist John J. Medina, director of the Center for Applied Neuroscience at Seattle Pacific University, in his bestselling book “Brain Rules for Aging Well: 10 Principles for Staying Vital, Happy, and Sharp.”

3. Proper and Balanced Diet

The functioning of the brain is significantly influenced by one’s dietary habits. Dr. Kwok advises, “Avoid fatty and sugary foods. Consume a moderate variety of foods, rather than sticking to the same ones.” A proper diet should include plenty of vegetables, berries, fruits, legumes, nuts, citrus fruits, olive oil, fish, and seafood. Do not forget to monitor your waistline to avoid excess weight gain.

4. Engage in Intellectual Games

Games like chess, checkers, various board games that require general knowledge, quick thinking, the ability to consider multiple options, logical puzzles, and computer strategies have a positive impact on brain function. Try virtual visits to art museums (especially during the COVID-19 pandemic), gaining new knowledge about favorite artists, composers, and their works, and other similar intellectual games (such as guessing a painting by a fragment, a melody from a few notes, or a novel or story based on its opening lines). Every day is a step forward!

5. Stay Socially Active

Positive psychological well-being has a significant impact on brain health. Relationships with family and loved ones, active participation in family matters, and a sense of purpose in life all play a crucial role.

“As we grow older, especially after retirement, we often feel less need for social interaction, preferring to be alone, and this is detrimental to brain health,” warns Professor Timothy Kwok. According to experts, social isolation increases the risk of dementia by 60%.

It is important to have direct, not just virtual, interactions with old friends and to make new acquaintances. “Regular friendly discussions with friends who may disagree with your opinions are like taking daily ‘vitamins’ for the brain,” writes John J. Medina. Engagement in public events and volunteering provides an opportunity to feel needed and boosts self-confidence.

An example to follow. Clint Eastwood is the renowned actor who crossed the age of 70 in 2000. After that, he continued to actively engage in acting, directing, and producing, taking on several new roles (including one in “Cry Macho” in 2021). He has received numerous awards and nominations at prestigious festivals, including two Oscars (“Million Dollar Baby” - Best Picture and Best Director). Age has nothing to do with it!